Now that we have your attention…
Updated Policies for Kids and Dogs at CFSBK
CFSBK prides itself on being a kid and dog-friendly gym. But in the interest of keeping everyone as safe and focused on their fitness as possible, we’ve updated our policies regarding our favorite tiny humans and creatures. If you have a child or dog, please review these policies.
CFSBK Kids Policy:
- No kids are allowed on the gym floor.
- Kids need to be able to sit in the lounge area unattended, which means they are not a distraction to others, and are not a danger to themselves or others.
- Kids should not be in the way of group class (i.e., when a class is running in and out of the gym).
- The Front Desk staff is not responsible for your kids.
- No kids are allowed behind the front desk.
- Please be mindful of your stroller (strollers are not allowed on the gym floor and must be out of the way of classes).
CFSBK Dogs Policy:
- Dogs that bark, whine, jump, or bite are not allowed at the gym.
- Dogs must be on leash at all times.
- We reserve the right to ask you to remove a disruptive dog.
- The Front Desk staff is not responsible for your dog.
- Dogs are not allowed behind the front desk.
- Dogs are not allowed on the gym floor.
If you have any questions about these policies, please email Info [at] CrossFitSouthBrooklyn.com. Thank you for cooperating with us to keep everyone safe and happy!
(And consider posting in CFSBK Classifieds if you need a babysitter or a dog-walker while you take class! It takes a village…)
Want to Get Better at Handstands?
Now is your chance. Join guest gymnastics coach Ken H. THIS SATURDAY as he takes you through a 1.5 hour class working on handstands, arm balances, walking on your hands, headstands, and other fun balances that engage your core.
No need for prior need for handstand experience! Just the desire to practice being upside down.
Time: Saturday, August 16th, 2-3:30pm
Cost: $20
The class is capped at 10 participants, so don’t think twice! Register Here!
Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
- Happy birthday, Matthew V.!
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To Work Better, Work Less The Atlantic
Women in Men’s Shoes: The Emergence of Female CrossFitters BusinessMirror
This Exercise-Loving Mom Works Out With Her Kids, Inspires Us To Get Moving The Huffington Post
Fraud, Deception, And Lies: How Discovery’s Shark Week Became The Greatest Show On Earth Discover
Wednesday's Programming
Back Squat
Fitness: 3 x 5 Linear Progression
Add 5 pounds to last exposure.
Performance: 1 x 20
Add 5-10 pounds to last exposure.
_____________________
Fitness:
15-12-9-6-3 Reps for time:
Deadlift 185/125
Burpee
Performance:
"Elizabeth"
21-15-9 Reps for time:
Clean 135/95
Ring Dip
Post loads and times to comments.
Did anyone else find the article about women in crossfit extremely condescending?
It helps control your hormone induced mood swings!
"Your boyfriend might have complained about your abrupt switch of mood. Mood swing is common among women. It changes in a sudden like the way they change clothes."
..seriously?
Yeah jenny- that article is equal parts offensive and horribly written.
"Now you can have the luxury of time to do all your girly stuffs or to fulfill all your motherly obligations while being active in High Intensity Interval Training."
i am embarrassed that was written by one of my own (filipino) kind! sorry!
@Jenny, I agree! A badly written & offensive article that made me roll my eyes more than a few times.
6am with Jess and McD. Continued to move along with the HBBS, working up to 155x3x5. Fitness version of the WOD, Rx'd. Kept a steady pace throughout and finished in 6:07.
I agree that the article is horribly written! Glad to know I don't have to stay at home and leave the tough jobs to men…
that article is pretty hilarious. it sounds like it was written at the dawn of women beginning to compete in athletic events, according to themayoclinic.com.
came in for 6:30p last night with melo:
press: 60-65-70 (i think i could have gotten a little heavier)
rowing: 1:56, 1:56:7, 1:57, 1:59:9 (as you can see i really blew it on that last one but still managed to juuuust keep it under 2 thanks to ellie's coaching!)
after i luxuriated in the time to do all of my girly stuffs.
***CAT LOVERS & ENTHUSIASTS OF CFSBK***
i posted a post re: my cats over in the classifieds. although it's kind of killing me, i need to find a new home or homes for my beloved tim riggins and lyla garrity.
read more here!
I'm disappointed because I expected an article about women who wear men's shoes when crossfitting.
While we are on the subject . . . I am thinking about launching a crossfit style blog called "Constantly Varied Fashionable Moments". Stay tuned and reach out if you want to be a guest contributor .
@ Jay Love that name. Please link when you start it!
Jay- you know I'm in.
So you're either a girl or a mother but never a woman? UGH.
"Now you can have the luxury of time to do all your girly stuffs or to fulfill all your motherly obligations while being active in High Intensity Interval Training."
When I checked the blog early this AM and saw a bunch of comments, I figured they'd all be about how cute baby Herschel is. It was a cool surprise to see all the comments about that article. Obviously it's "poorly written" by our standards–it's probably a translation–but I posted it because I think it's interesting to see how CrossFit has impacted other parts of the world that aren't New York. I don't know much about the Philippines, but if the author has an accurate sense of what femininity looks like in general in Manila, and that happens to mostly consist of "girly stuffs" and "motherly obligations," then I applaud the women who are doing CrossFit there even more. I would imagine doing CrossFit as a woman in other parts of the world challenges far more deep-set ideas of femininity than it does for us in Brooklyn.
Fair argument Kate. Everything needs to be taken within context. Personally I had to look back to see that it was a Philippine news paper. Perhaps the general reaction to the article would have been different if it provided a global or country specific outlook on how Crossfit has positively impacted women in different cultures or their own, especially women who live a more traditional patriarchal society. The article however talks in universal terms and the opinions above are from women perspectives in NY, so it's not surprising that to see such comments.
7am,
Perf. LBBSq kept it at the same weight as last week @160×20 to see if I can mange my HR a little better, I think I did, I didnt want to kill myself on the last 5 reps, so that's good.
WOD 15,12,9,6,3 I didn't Rx it because I know I cant do an unbroken 15 of 185s so opted for 135#, but still was dumb enough to do 21 reps on the first set… either way, this was very very hard, and finished at 7:41. As I lay on the ground recovering from whatever that was, I noticed the big ass fan's observed speed slows down when exhaling, and speeds up when inhaling, and I was mesmerized by that.
Hi everyone!
I made it to CrossFit Cork yesterday. It was my first time Crossfitting anywhere else. It was a fun experience and if you ever for any reason find yourself in this neck of the woods I would highly recommend this place. My good friend works out there so we went together and the owner Kevin got his Level 1 cert at CFSBK in the Lyceum days and he told me he follows ITA and takes a lot of inspiration from our programming. He was wearing our tshirt when I arrived and was so welcoming.
The class was easygoing and fun- a pretty similar vibe to SBK.
The whole kg thing was a bit confusing for me but I managed ok.
I followed the fitness programming for the day.
LBBS 80kg x 5 x 3. It was funny as they do not do low bar there. It is not exactly high bar though because their thumbs were not around the bar. Obviously I did low bar and I used fractionals for my shitty ankles as I did not bring my oly shoes. Also we were supposed to superset the squats with pull-ups, of which I did 3 x 3 with chin-up grip during the warm-up.
WOD
5,5,5,4,4,4,3,3,3,2,2,2,1,1,1
Deadlifts @ 75% 1rm, ring rows, db press.
I totally messed this up. I thought it was just 5,4,3,2,1 so I went pretty heavy on the deadlift (95kg) and realized my mistake at my round of 2 and had to go back and do all of the rest of the reps. Ouch. Also I went too light on the dumbbells 10kg. Not sure how long it took me as I forgot to check the clock.
Definitely one of those instances when I should have read the blog and cond in with a plan. Ha.
You live, you learn.
It was so much fun though and I was planning on going back today but my friend cancelled due to much alcohol intake last night. Probably best. Miss you guys!!! Heading to France tomorrow. Will post if I manage to actually work out over there.
6 am w. Jess and McDowell doing Wednesday's programming.
Fitness HBBS @ (45 x 5, 95 x 3, 115 x 2 and) 125# x 5 x 3. The weight feels heavy, but still moving.
Fitness WOD in 6:59 with 125# DLs. The max I've deadlifted to date is135#, so the 125# for this WOD felt both challenging and appropriate. I think I have a decent bit of room to grow with weight on the deadlift, so I hope this number increases with more exposure to the lift over time.
Speaking of female CrossFitters, I need to echo the statements of others I've seen in previous blog comments over the last couple of months. We have some crazy strong females here at CFSBK! I was working behind Linda and Kylie in today's WOD and they completely tore through this workout. I was doing my best to at least stay within the same round as them during the WOD, and seeing them killing it motivated and pushed me through the entire workout!
I wish I were doing Elizabeth. I'd have to band the ring dips but I still wish I were doing Elizabeth.
I will say that a lot of Filipino ideas are very traditional in which gender roles, and appearances aren't always too progressive there. Depends who you talk to though!
Funny Filipino mom tidbit I was telling everyone this weekend how my mom found out I was lifting heavy weights, and my mom was like 'BE CAREFUL!! (This part I forgot to mention) If your grandmother was still alive she would've told you to stop because it's not good for women to lift heavy when they want to have kids''
I was like, 'Mom there are some killer women at our gym that worked out while pregnant/are pregnant!'
I think if everyone just swaps out "men" for "women" and vice versa, each time either word appears in this article, you will find it a much more entertaining read. I LOLed to myself a little.
+1 to JJ.macro
back at 6am 😀
Did Monday's workout…worked up to 47# on the press and felt good. My 2nd and 4th round were the fastest on the erg repeats around the 2:20 mark.
Snatch, 75%x2, 80%x1x4
220
242
Snatch Pull off Riser, 88%x4x5
264
Snatch DL
330×2
352
363x1x2
last 2 drop-ins at CrossFit Lewes in Delaware.
Tues:
15 min AMRAP
25 DU
10 ring push-ups
6 sneaky petes (pull-up then T2B)
7 rounds + 1 DU
sneaky petes were new to me (think they made them up). Hard to get a good rhythm moving from T2B back to pull-up.
Monday:
100 thrusters 95#
3 wall walks for every break (pause = break)
This was brutal. Finished in 24:14.
@Gina, Jay, JJ – hahahaha. I'm glad we have articles like this to get the humor juices flowing, as well as many a serious discussion.
4:30 class
HBBS – 110 x 20. 5# up from last week. Meant to go for 10# increase, but got confused. Will add 10# next week.
Happy that my knees did not cave in for once – maybe cause it's light? They felt hard but solid. I love how breathless these sets of 20 make you.
Elizabeth – 13:04
Last time I did this I had to switch to power cleans and add a band for the dips.
I'm not blown away by this time, but I'm happy to have been able to do it. My kips were more like lightly kicking my legs to distract myself from what was going on with my arms.
If I could get some power there, we might be on to something.
Thanks Brett, Adam and others for cheering me on. And thanks Jeremy for giving me some simple things to focus on, having the general confidence that I could get through it, and sticking with me til I got it done. Jeremy is a killer coach.